Almost everyone experiences anxiety at some point. However, for some, it becomes a chronic issue that can severely impact daily life. According to the National Institute of Mental Health, about 20% of adults in the U.S. may suffer from an anxiety disorder each year, affecting their professional and social interactions.
If you are experiencing anxiety, it’s important to consult a healthcare provider for a proper diagnosis and to explore your treatment options, which might include magnesium supplementation.
Magnesium is a vital mineral for various bodily functions, including cell growth, nervous system efficiency, and bone health. Research suggests magnesium could also enhance brain health, with some types being more effective in managing anxiety.
If you or someone you know needs mental health support, reach out to the Crisis Text Line by texting HOME to 741741, call the National Alliance on Mental Illness helpline at 1-800-950-NAMI (6264), or visit the National Institute of Mental Health website.
How does magnesium affect your brain health?
Consuming sufficient magnesium daily (310 to 420 milligrams for adults, depending on age and gender) might help lower anxiety levels.
Magnesium can help you manage stress better, which is crucial since stress can lead to anxiety. A 2020 review in Nutrients highlighted the inverse relationship between magnesium and stress: as magnesium levels decrease, stress increases. Similarly, a 2013 review in Pharmacological Reports noted a probable link between low magnesium and high depression.
Depression often coexists with anxiety, and maintaining adequate magnesium levels might reduce occurrences of both. Additionally, inadequate magnesium can make blood sugar management difficult, potentially linking it to anxiety.
What are the best magnesium-based supplements for anxiety?
Magnesium glycinate (magnesium combined with glycine) is a promising option for anxiety management due to its positive impact on sleep. Poor sleep is strongly linked to increased anxiety, as lack of rest can exacerbate stress. A 2017 review in Oxidative Medicine and Cellular Longevity suggested that glycine might improve sleep quality. A 2014 study in Neuropsychopharmacology found glycine helped rats fall asleep more quickly.
Another supplement worth considering is magnesium taurate (magnesium with taurine), known for its calming effects. Taurine’s neuroprotective qualities, as described in a 2023 review in Neural Regeneration Research, may enhance this effect. The review mentioned a study on zebrafish that demonstrated taurine’s ability to reduce anxiety responses. Before starting any magnesium supplement for anxiety, consult a healthcare professional.
